If you have a lactose intolerance or are adhering to a lactose-free diet for other reasons, you may be used to Googling whether different foods and drinks contain lactose or not. For those of you out there that enjoy coconut, you may be wondering if coconut milk is lactose-free.
I’ve got some good news for you there! Coconut milk is naturally lactose-free. There are some key reasons for this which I’ll provide some information on, as well as some information on what lactose-free actually means, plus cooking tips for using coconut milk within a lactose-free diet.
Keep reading for all the info!
What does lactose-free mean?
Let’s start off with what lactose-free means. It quite literally means that the food/drink does not contain lactose. This doesn’t however mean that the food/drink is dairy-free, so let’s go into a bit more detail in terms of what lactose is.
Lactose is a kind of sugar made up of glucose and galactose commonly found in milk produced by cows, sheep, and goats. In order to break down lactose, our bodies need the enzyme lactase in our small intestine, to ensure that the lactose can be digested properly.
If you’re lacking this lactase enzyme, you are lactose-intolerant and may find that consuming lactose gives you unpleasant symptoms such as excess gas, bloating, or diarrhea. In this scenario, you’d need to seek milk products that are lactose-free to avoid adverse effects.
Is coconut milk lactose-free?
The good news is that coconut milk is naturally lactose-free and therefore is safe for those with a lactose intolerance to consume. (A good friend of mine’s son is allergic to dairy, so this was a real relief to the family.)
Coconut milk doesn’t contain lactose as it’s a plant-based product. It’s very rare that brands of coconut milk would have lactose added, but I recommend checking labels when consuming coconut milk particularly if you have a lactose intolerance.
You can make coconut milk at home using this recipe, or it can be purchased via large retailers and online. Here are my favorite brands of coconut milk to get you started.
Cooking and baking with coconut milk on a lactose-free diet
Coconut milk is very popular among chefs and bakers, predominantly because it makes an excellent substitute for cow’s milk when making lactose-free recipes.
It can be used to make all manner of dishes. Some popular savory ones include soups, pies, curries, and rice, as well as some delicious sweet dishes such as puddings, ice cream, and baked goods.
Here are some of my favorite coconut milk recipes – make sure to double-check other ingredients for lactose if you’re looking to lactose-free recipes specifically.
| Per 1 Cup Serving | Coconut Milk | Cow’s Milk |
| Substition Ratio | 1:1 | N/A |
| Calories | 552 | 148 |
| Keto-Friendly? | Yes | Yes |
| Gluten-Free? | Yes | Yes |
| Lactose-Free | Yes | No |
| Carbs | 13g | 12g |
| Best for cooking/baking | Soups, pies, curries, rice, puddings/sweet treats | Yogurt, butter, cheese, sauces, cakes, pies, ice cream, quiches, pancakes |
Best diets for coconut milk
Coconut milk is suited to a wide range of diets, including the following:
- Lactose-free
- Keto
- Gluten-free
- Vegan/plant-based
- Paleo
This makes it very versatile as it can be used in many different dishes suited to different diets. It is however very high in fat calories, so it’s best avoided if you have high cholesterol.
If you’re following a weight-loss plan you can still enjoy coconut milk, but I recommend you consume it in smaller quantities.
FAQs
Take a look at the below frequently asked questions for more facts and tips about coconut milk as a lactose-free product!
Coconut milk is not bad for those with lactose intolerance. In fact, it can make an excellent substitute for cow’s milk as it doesn’t contain any lactose at all.
If you have lactose intolerance, I always recommend consulting with a medical physician to ensure that you’re consuming the right things for your diet.
Coconut milk is very gut healthy, as it’s made up of lots of healthy fats that help to aid digestion. Studies have even shown that it can help to soothe stomach ulcers due to its anti-inflammatory properties!
Some people prefer coconut milk to lactose-free milk as it usually contains fewer sugars/sweeteners. Lactose-free milk often contains added sugars to combat the lack of lactose, and so can be seen as unhealthy in comparison to coconut milk.
However, lactose-free milk is more likely to taste like regular cow’s milk, whereas coconut milk will have a slight coconut taste to it. Basically, it’s down to personal preference!
Coconut milk should not aggravate IBS unless consumed in large quantities. If used in appropriate amounts, coconut milk should provide a great non-dairy substitute for those that find animal-based milk difficult on their digestive system. Of course, even though coconut milk is low FODMAP, it’s still best to talk to a doctor before adding it to your diet.
If coconut milk is messing up your stomach, it’s likely because you’re drinking it in large quantities. While coconut milk is generally considered quite healthy, it does contain a lot of fat and calories which can aggravate the stomach if consumed in large amounts. This may involve you experiencing negative symptoms such as excess gas, cramping, bloating, or diarrhea. It’s best to drink coconut milk in appropriate quantities to avoid any nasty stomach symptoms.
You should avoid coconut milk if you have an allergy to tree nuts, as coconut is technically a tree nut and therefore may cause you to have a bad allergic reaction.
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